Forget the “ladies only,” pink-dumbbell routines that never change your body. This is real training — two strength days and two hypertrophy days that build genuine strength and shape from head to toe. Every movement is filmed on the Brickhouse floor, so you always know exactly how it’s done.
This is a 4-day upper/lower split. You train your whole body across the week, hitting each half twice: once heavy for pure strength, once with a little more volume to build shape and muscle. Monday and Tuesday are your strength days — lower reps, heavier loads. Thursday and Friday are your hypertrophy days — more reps, more time under tension, more definition.
New to lifting? This is a strong, structured place to start. Every session has a clear job, every exercise has a video, and it all fits neatly into four days a week. Don’t overthink it — get in the gym and put in the work.
Follow the sets and reps listed on each exercise. As a rule of thumb, rest a little longer on the heavy strength days (around 2–3 minutes between sets) and a little less on the hypertrophy days (around 1–2 minutes). Control every rep and stop each set with one or two clean reps still in the tank.
Three steps turn a list of exercises into a program that actually builds you. Follow them every session.
Spend 5–10 minutes raising your heart rate and loosening the joints you’re about to train. Then run one or two lighter sets of your first exercise before you load the working weight. Warm muscle moves better and stays healthier.
On strength days, load up and hit the lower rep targets with control. On hypertrophy days, lighten the load, chase the higher reps, and feel the target muscle work. Tap any video if you’re unsure how a lift is performed.
When you can complete every rep of every set with clean form, add a little weight or a rep next time. That steady climb — progressive overload — is what turns showing up into visible results.
Heavier loads, lower reps. Build real pressing and pulling strength through your chest, back and shoulders. Tap any exercise to watch the demo.
The day that builds strong legs and glutes. Squat, hinge, lunge and thrust — heavy and controlled.
Same muscles, new job. More reps and more volume to build shape, definition and the details.
Finish the week strong. Higher-rep lower-body work to sculpt your quads, hamstrings and glutes.
Videos open in a popup right here on the page — no need to leave the program.
The program is only half of it. Dial these in and the results come faster — guidance drawn from the American College of Sports Medicine and the International Society of Sports Nutrition.
Five to ten minutes of light cardio plus a couple of lighter warm-up sets primes your muscles and joints, so you lift better and stay off the injury list. Never take a cold body into a heavy set.
Building strength and shape means challenging the muscle — light weights for endless reps won’t do it. Pick a load where the last rep or two of each set is genuinely hard, while keeping your form clean. Strong is the goal.
Progressive overload is the whole game. Hitting every rep with good form? Nudge the weight or reps up next time. Small, steady jumps compound into the body you’re training for.
Muscle is built between sessions, not just during them. Train all major muscle groups at least twice a week (this split has you covered), feed your body roughly 1.4–2.0 g of protein per kilogram of bodyweight daily, drink water, and protect your sleep.
General education for healthy adults, not medical advice. If you’re new to training, pregnant or postpartum, or managing an injury or health condition, check with a qualified professional first — or ask a Brickhouse coach on the floor.
This isn’t a trial. It’s a premium access experience — seven consecutive days to train inside the environment, put your hands on the equipment, and feel the Brickhouse standard for yourself.
Here’s the part that makes it a no-brainer: join within 7 days after your pass ends and the full $45.99 credits toward your membership. No partial credit. No exceptions. Serious about training? Then it effectively costs you nothing to start.
One-Week Full Access Pass: valid government-issued ID required, 18+ (exceptions case-by-case), approval at management discretion. Credit applies when you join within 7 days after the pass ends; full $45.99, no partial credit, no exceptions.
